Forged Friday

Today is Forged Friday at New Species CrossFit. As coaches and athletes, we believe it is our patriotic duty to consistently honor those that protect our safety and our country on a daily basis. The threats that our First Responders and U.S. Military face are frequent, while ours, thanks to their effort, remain few.As you train today, please keep all of our American Heroes in your heart and on your mind.

Always support our Troops and First Responders. God Bless America!
Warm up:

2 min Achilles plank

4 min Running clock

-jacks

-squats

-toe touches

-bar taps

Burgener warmup for clean and jerk

“Abbate”
Run 1 mile
155 pound Clean* and jerk, 21 reps

Run 800 meters

155 pound Clean and jerk, 21 reps

Run 1 Mile

*power clean acceptable

Post time to beyond the whiteboard.

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.